Eggs are one of the most satiating proteins there is, and poaching them in a tomato and pepper base makes a low-carb dinner that genuinely feels like a treat.
25 min
Serves 2
Vegetarian
Vegetarian
low GI
Nutrition per serving
340kcal
20gprotein
20gcarbs
20gfat
6gfibre
Ingredients
4 eggs
1 can chopped tomatoes
1 red pepper, sliced
1 onion, sliced
3 cloves garlic, crushed
1 tsp smoked paprika
1 tsp ground cumin
2 tbsp olive oil
Fresh parsley, to serve
Method
Soften the onion and pepper in the oil in a wide pan for 8 minutes.
Add the garlic and spices for 1 minute, then pour in the tomatoes and simmer 8 minutes until thick.
Make four wells in the sauce and crack an egg into each.
Cover and cook 5–7 minutes until the whites are set but the yolks still run.
Scatter with parsley and serve straight from the pan.
Tips & swaps
A crumble of feta on top is traditional and adds more protein.
Serve with a slice of rye or sourdough rather than white bread to keep it low-GI.
Keeping it
Best fresh. The tomato base alone keeps 4 days.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.